BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-40:00
Workout 1: Community Cup Workout 2 – Pro
50:00-70:00
Workout 2: Stamina I
75:00-85:00
Stretching
Warm-up (No Measure)
1 set:
10 leg swings/leg
:15 Samson stretch/leg
10 banded lateral steps/direction
10 PVC pass-throughs
1 set:
10 lateral leg swings/leg
10 alternating Spiderman + twist
10 banded monster walks/direction
10 PVC pass-throughs
Every 2:00 for 3 sets:
:45 row
5 wall-facing squats
2 sets:
3 pause overhead squats
3 overhead squats
– Build in load to your workout weight
1 set:
8 toes-to-bars
8 overhead squats
10-cal row
1 set:
10-cal row
8 overhead squats
8 chest-to-bar pull-ups
Community Cup Workout 2 – Pro (4 Rounds for reps)
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bar
15 overhead squats (75/115 lb)
Max cal row
Rounds 3 and 4
15 calorie row
15 overhead squats
Max bar muscle-ups
Your score is the total number of reps completed.
Stimulus & Goals
* Community Cup Workout 2.
* Loading of the barbell should be light. This should allow you to complete your reps unbroken in each set.
* Complete toes-to-bar in 45 seconds or less.
* Athletes should have anywhere from :30-1:00 to perform max reps or calories.
* Choose workout level based on how you typically scale CAP workouts. If you completed the CrossFit Open this year, use the level you received to determine your category.
Strategy
* Start out quick and hang on.
* On the rower, focus on maintaining a higher stroke rate to get your calories more quickly.
* Remember to breathe on the overhead squats.
Modifications
Toes-to-bar | Reps, knees-to-chest, hanging knee raises, V-ups
Overhead squat | Load, overhead lunges, front squat (overhead limitation)
Row | Calories, machine substitution
Bar muscle-ups | Chest-to-bar pull-ups, chin-over-bar pull-ups, jumping pull-ups, ring rows
Stamina I (10 Rounds for time)
10 sets for time:
500/600-meter C2 bike
:30 rest
Stimulus & Goals
* All sets under 1:30.
* Start at a conservative pace and increase your pacing after the first couple of sets.
Strategy
* Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
Modifications
C2 bike | 700/1,000-m Assault bike, 700/1,000-m Echo Bike, 250/300-m row, 250/300-m ski
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats